Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pine Nut | 1 oz (28g) | 191 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Cornish Hens:
- 3 (1 1/2-pound) Cornish hens, skinned
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups coarsely chopped onion
- 3 tablespoons fresh lemon juice
- 2 tablespoons vegetable oil
- 1 1/2 teaspoons ground cardamom
- 1 1/2 teaspoons ground cinnamon
- 3/4 teaspoon ground allspice
- Cooking spray
- Bulgur:
- 3/4 cup currants
- 3 1/3 cups fat-free, less-sodium chicken broth
- 2 cups uncooked bulgur
- 1 1/2 teaspoons ground cinnamon
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/3 cup pine nuts, toasted
- 3 tablespoons butter, cut into small pieces
Directions
1. To prepare the hens, sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place the onion and next 5 ingredients (onion through allspice) in a food processor; process until smooth. Combine hens and onion mixture in a large zip-top plastic bag. Seal bag; marinate in refrigerator 1 hour, turning bag occasionally. Remove the hens from the bag; discard marinade.
2. Preheat oven to 400 degrees.
3. Place hens on a broiler pan coated with cooking spray; bake at 400 degrees for 35 minutes or until thermometer registers 180 degrees.
4. To prepare the bulgur, soak currants in a bowl of water 15 minutes. Drain; set aside. Bring broth to a boil in a medium saucepan. Add the bulgur, 1 1/2 teaspoons cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon pepper; cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in currants, pine nuts, and butter. Yield: 6 servings (serving size: 1/2 Cornish hen and 1 1/2 cups bulgur mixture).
Category:Egyptian Recipes
Category:Egyptian Appetizers